10 Healthy Foods That Help Boost Keratin Production for Skin and Hair
Natural keratin rich foods: Keratin is a structural protein found in your hair, skin, and nails. It’s essential for maintaining skin integrity, healing wounds, and keeping hair and nails strong and healthy.
While taking keratin supplements is believed to help prevent hair loss, boost nail growth, and improve skin texture, many healthy foods can also naturally support keratin production in the body. In this article, we’ll introduce you to 10 such foods. Stay with us until the end!
1. Eggs
Eating eggs is a great way to boost keratin production. Eggs are an excellent source of biotin (vitamin B7), an essential nutrient involved in keratin synthesis. A cooked egg contains about 10 mcg of biotin, which can provide 33% of the daily biotin requirement.
Additionally, the 6 grams of protein in a 50-gram egg help increase keratin production. Other nutrients found in eggs include selenium, riboflavin (vitamin B2), vitamin A, and vitamin B12.
2. Onions
Not only do onions add great flavor to your favorite dishes, but they can also help boost keratin production. Onions, part of the allium family, are rich in N-acetylcysteine, a plant antioxidant that the body converts into the amino acid L-cysteine—a key component of keratin. They also contain folate (vitamin B9), which supports hair follicle health.
3. Salmon
Natural keratin rich foods, Natural keratin rich foods, Salmon is packed with protein, offering about 17 grams per 85 grams serving. It’s also an excellent source of biotin, a nutrient vital for keratin production. A 85-gram portion of canned salmon contains about 5 mcg of biotin, covering 17% of your daily need.
Salmon is also rich in omega-3 fatty acids, known for supporting heart health. Studies show omega-3 supplements can promote hair growth, increase hair density, and reduce hair loss.
4. Sweet Potatoes
Sweet potatoes are highly nutritious and an excellent food for keratin production. They are rich in beta-carotene, a precursor of vitamin A, which the body converts into vitamin A.
A medium sweet potato (about 150 grams) provides 1150 mcg of beta-carotene, which exceeds the daily requirement of vitamin A. Vitamin A supports keratin synthesis and is essential for healthy skin and hair. Sweet potatoes also contain potassium, manganese, vitamin B6, and vitamin C.
5. Sunflower Seeds
Tasty and filling, sunflower seeds provide both biotin and protein, which support keratin production. A quarter cup (35 grams) of sunflower seeds contains 7 grams of protein and 2.6 mcg of biotin, meeting about 9% of daily needs. They also provide vitamin E, copper, selenium, and pantothenic acid (vitamin B5).
6. Mangoes
Another food that supports keratin production is mango—a tropical fruit native to South Asia. A cup (165 grams) of mango provides 89 mcg of beta-carotene, about 10% of daily vitamin A needs. Mangoes also contain vitamin C and folate, which promote healthy skin and hair.
7. Garlic
Natural keratin rich foods, Like onions, garlic is rich in N-acetylcysteine, which the body converts into L-cysteine (a keratin-building amino acid).
Although more human research is needed, some studies show that garlic may support skin health. For example, one study found garlic extract helped protect keratinocyte cells (which produce keratin) from UV damage.
Evidence also suggests garlic may help wound healing, fight infections, and slow aging. It also contains beneficial nutrients like manganese, vitamin B6, and vitamin C.
8. Kale
Kale is a highly nutritious vegetable rich in beta-carotene, making it beneficial for keratin synthesis. One cup (21 grams) of raw kale provides 50 mcg of beta-carotene—about 6% of daily needs.
Kale is also rich in vitamin C, a water-soluble antioxidant that boosts collagen production. Collagen is a protein that helps maintain skin’s strength, structure, and elasticity.
9. Beef Liver
Beef liver is one of the richest sources of biotin, making it an excellent option for naturally increasing keratin production. An 85-gram serving of cooked beef liver contains 31 mcg of biotin, exceeding 100% of the daily requirement.
Natural keratin rich foods, That same portion contains 24.5 grams of protein and 7960 mcg of vitamin A—about 884% of the daily requirement. Beef liver also provides vitamin B12, folate, riboflavin, and iron.
10. Carrots
Carrots are a nutrient-dense root vegetable. One cup (128 grams) of carrots contains 1070 mcg of beta-carotene, providing more than 100% of the daily vitamin A requirement.
They are also high in vitamin C, which boosts collagen production and helps maintain healthy hair, skin, and nails. Vitamin C also supports wound healing, reduces inflammation, and protects against skin damage. Other nutrients in carrots include biotin, vitamin B6, potassium, and vitamin K.
Final Thoughts
Keratin is a protein essential for healthy hair, skin, and nails. Your body needs specific nutrients—like protein, biotin, and vitamin A—to produce it. Eating a balanced diet rich in nutritious foods supports keratin production and contributes not just to your external appearance, but your overall health as well.
